On Water Skill Drills

Edging

Do 1-2 field widths/lengths for each:

• Forwards & backwards – left & right edge
• Forward & backwards single side paddle low side – left & right edge

Forward & backwards single side paddle high side – left & right edge

Competitive edging

• In pairs hold edge and paddle against each other (forwards and backwards), for multiple field widths/lengths – single sided paddle where appropriate
• Compete for position as paddle on edge
• Compete for ball as paddle on edge

Overs and Unders

In pairs for 30-60 seconds, then swap edge and repeat.  3-5 sets.

Focus:

• Stroke in power area
• Keep paddle flat as possible
• Don’t rock body forwards and backwards – use knees
• Hold edge
• Strength through core

Sweeps

10 or more strokes each side.

Focus: wide power sweeps from front of boat. In most cases the area to focus on is the catch and the grip at the front of the stroke to create a little drive on the sweep and the run on the boat.

• Maintain balance and posture
• Slight flexion in pulling arm
• Maintain power grip throughout pull
• Smooth entry and powerful catch
• Drive forward and across with top hand
• Synchronise pull and push with a powerful push on the footrest
• Keep boat flat
• End stroke at hip

Draws

• Begin with stationary boat 
• Plant draw stroke in correct position 
• Full power through trunk
• Full power on forward stroke out of draw
• Do 10 or more strokes each side

Focus: a short and dynamic pull combining trunk rotation with a squeeze and pull at the end to keep the run on the boat.  The weak point on most draws is that point when the blade is close to the front of the boat, where it is hard to grip and apply force. Yet this is where you often need a quick and snappy pull to keep the tracking on the bow and to keep the run on the boat. 

• Maintain balance and posture with slight forward lean
• Flexion in elbow
• Good wrist grip
• Top arm extension
• Shaft as vertical as possible
• Keep blade parallel to boat during draw
• Balanced boat

Think “Boat to Blade”

Advancing draw strokes

• 2-3 strokes forward then draw stroke, to adjust around 25% turn each time.  Repeat for each side, so effectively doing long zig zags
• 2-4 strokes forward then draw stroke, to adjust around 25% turn each time.  Repeat so effectively doing a circle.
• Principles: top hand fist past head, elbow up so forearm horizontal plane across top of helmet.  Bottom elbow tucked in close.  Focus on activating core, and bringing boat to the planted blade.  Flat boat.

Skulls

Move boat sideways using skulling paddle strokes.  Change directions; also vary using draw strokes; also can raise edge

Power sweep/power draw

• Begin with slow moving boat
• Perform sweep stroke, draw other side
• Power stroke out 

Repeat 5 reps per side X 3-5 sets

Focus:

• Form and balance on the front end to generate rotational speed, don’t over-rely on the back end for this
• Good catch on sweep
• Fast transition to draw
• Focus on rotation and extension for draw
• Good grip on shaft – closed fingers
• Flexed elbow 
• Power squeeze at front of draw – lead into a short pull to keep run on the boat
• Posture and Balance – flat boat, stable forward posture

Sweep/draw zig zags

• Begin with slow moving boat
• Perform sweep stroke, draw other side then continue to sweep stroke
• Continue moving in a zig zag pattern, for width of pitch, repeat 2-3 times

Focus:

• Objective is to load up both sweep and draw and to keep blade working in the water during the transition from draw to sweep
• Good reach and rotation before the start of the draw is critical in order to get the blade away from the boat and to give yourself something to work with
• Drive off the footrest and move forward slightly as you come over with the top arm on the sweep
• Focus on the quality of the drive and grip on the front of the boat and not just on slicing the stern
• Keep boat flat

Gates

Groups of 3 or more, each boat is a gate.  Progress around each gate first using only sweeps, then using only draws, then combine draw & sweep.

Alphabet

Drill: write out the letters of the alphabet using edging and forward strokes only.  Make each letter approximately 3-5 meters in size.Focus: A drill to help practice sweeps and draws

Power strides

Drill: 5 strokes each side, 2-3 sets.  

Exaggerated longer forward stroke, pausing at the set up.  Emphasis on a smooth powerful catch and maximal pull through. 

Focus:

• Emphasise a strong and powerful catch with good top arm drive, trunk rotation and a maximal pull through
• Try and get the feeling that the boat is leaping forward on each stroke
• Keep boat flat and maintain good posture with a firm grip on the shaft

Roll forward

• Start with boat running forward
• All out sprint for 8 strokes each side
• A shorter stroke for the two or three strokes will enable you to keep the rating up and get the boat moving quickly.

Focus:  Acceleration and rapid fire sprint when your boat is already on the run and you want to apply additional speed and power.  A good catch is critical, as is the ability to generate a high stroke rate. 

Roll forward turnovers

• Count 3 strokes forwards and convert your last forward stroke into a strong backward pull and then accelerate for 3 solid strokes
• 6-12 reps, alternate starting side

Focus:

• Create additional resistance that you have to overcome or turnover. The loading on the first stroke should be maximal and the drill is to turnover the roll forward into a roll backward.
• Timing is critical on the first backward stroke so get ready to load up and pull

Roll back turnovers

• Count 3 strokes backwards and convert your last backward stroke into a strong forward pull and then accelerate for 3 solid strokes
• 6-12 reps, alternate starting side

Focus:

• Create additional resistance that you have to overcome or turnover. The loading on the first stroke should be maximal and the drill is to turnover the roll back into a roll forward.
• Timing is critical on the first forward stroke so get ready to load up and pull

Partner pushover

• Set up partner perpendicular to the front of your boat holding the bow of your boat
• Paddle as hard as you can for 5 strokes each side
• Maintain good form and posture
• Partner should maintain perpendicular position throughout and lean into the paddler to avoid capsize

Focus: The drag created by pushing a boat ahead of you will slow your boat down and create the opportunity for long full strokes. 

Tail Turns

Drill variations:

• Take 6-7 strokes, forward sweep, reverse sweep on opposite side and edge into tail turn, stroke then transitions into power stroke out – 5 turns each side, rest, repeat 3-5 sets
• Figure 8 (tail turns every 3 strokes): forward 3 strokes, 3^rd stroke is the forward sweep to start the turn, power stroke out of the turn becomes the 1^st stroke forward.  Continue for 10 turns, rest, repeat 3-5 sets
• Ball on water – paddle up to it and practice turning 180 degrees with tail going under the ball
• Any of the above, but initiate the tail turn without the forward sweep

Focus: Commit to the edge to enable the fastest possible turn; too deep or too shallow both slow the boat. Aggressive power stroke out to leverage the ‘bounce’ of  the boat as it comes out of the turn.

Tail under drill

Drill: in pairs, for 30-60 second periods, 3-5 sets

• Sweep tail under using reverse sweep on left, use draw to stay close, use reverse sweep on right to sweep tail under

Focus:Get comfortable leaning into tail dip 

Rolling

• Hand rolls – without ball, with ball, left and right
• Continuous roll, 2-3 times around, left and right
• Roll initiated by a partner push
• Roll, then partner push as come up to roll again
• Paddle to the ball, reach out with both hands to secure the ball and roll with it
• Refs ball competitive practice
• Combine with shooting drill – receive ball inside, partner push to roll, come up and shoot
• Ian Beasley Drill R1 – line drill – no paddles, one ball.  A pass to B @ head height within reach; B catch and roll & pass to A1 same way
• Ian Beasley Drill R2 – tunnel ball – no paddles, one ball.  Line up side by side approx 1m apart.  First player rolls with the ball and gives to 2^nd player while under water.  2^nd player comes up, then rolls under and gives to 3^rd player, etc.  Then can split into 2 teams

Focus:

• Get comfortable being upside down

Touch PFD

• Set up with A perpendicular to the front of B’s boat, like the top of a T
• B tries to move their boat to get close enough to touch the pfd of A
• A tries to control their boat to keep B away

Under pressure

in pairs, 5 times each then swap, swap sides, add in ball

• Defender takes 2-4 strokes towards partner (first approach to hit from the attackers left)
• Attacker takes a sweep stroke on the right, left edge down and lean forward – as defender comes to make contact

Focus: for an attacking player being put under pressure by a defender, either in a press scenario, or general field play.

Keepings off

In teams of 2, within a contained area, hold possession for a certain period of time. Repeat 3-5 times each.

Shooting

Drill variations:

• Long shots, from 10m, 12m, 14m
• Round the world follow the leader
• Long shot/short shot (dribble for long shot, sprint in, receive 2^nd ball from passer set up near goalie, short shot)
• Ski jump: Passer dribbles in as shooter drives.  Shooter aiming to ski jump over defender and receive pass for a shot.  Defender initially passive, then more aggressive so shooter is unbalanced and needs to work edge and commit fully to shot
• Swiss: passer A & B set up opposite sides, driver passes to passer A and starts drive, A passes to B, B passes to driver on move for shot.  Vary where passers set up – distance and angle
• 2 groups: 45 drives each side; centre and 45; centre and 6m low; 45 and 6m low.  
• Insider pepper shooting – each person takes 5 shots from either side of goalies nose
• Brakes on: sprint forwards then brake suddenly, receive ball and shoot.

Variation:

• With/without goalie
• Add 1 or more defenders

Focus:

• Need to train shooting on move and stationary and different angles and different distances. For each practise shooting each corner to learn most effective shot. 
• Practice different faking styles (wrist, forearm, elbow, body), changing release points, release styles, body lean/rotation. 

Eagle drill

Set up:

Goalie, Passer 1 (P1) @6m to left of goalie, Passer 2 (P2) @6m to right of goalie, Shooter set up above 10m in the middle of field.

Drill:

• Shooter passes to P1, then drives forward
• P1 passes to P2 (movement: P1 moves straight across field to the ‘P2’ line)
• P2 passes to shooter on the drive for the shot (movement: P2 retrieves the ball then goes to the ‘Shooter’ line. Shooter goes to the ‘P1’ line)

Insider shooting

Drill variations:

• Pepper – each person takes 5 shots from either side of goalies nose
• With defender Goalie, side defender, passer from top or opposite side
• Tussle with side defender, then draw stroke to pull away in space towards goal, receive and shoot. 

Shot clock shooting

Ensure you are within shooting range when shot clock is nearly up. If you need to get space from defender to have the shot either:

• A close back player has the ball and you sprint forwards then brake suddenly, receive ball and shoot.
• If you have the ball: quick dribble backwards to get space from defender then one strong stroke forwards to stop backwards momentum and shoot. 

Boss of the goals

Everyone rotates through – paddle in, take a shot, if the goalie blocks you; you swap into Goals, if it goes in, the goalie stays in goal.

Transition progression drills

• Groups of 2: Shooter starts sprinting, passer takes 1 dribble and passes to hands for long shot
• Groups of 3: Start with a dribble (from centre), passes zig zag up the field to hands, all must pass and sprint forward.  
• Groups of 4: Start with a dribble (from centre), passes zig zag up the field to hands, all must pass and sprint forward, stay at one end while next group go.  Then start again from the other end (1^st passer try to beat the shot).
• 1-3-1 set up (minus centre): set up with goalie, sides and point.  On goalie call of ‘our ball, our ball’, point sprints to whichever side they are facing out and toward goal.  Side defender on same side as point goes will be the outlet pass. Other side defender will be the next pass. Point will be the 3^rd pass and then shoot. Passes zig zag up the field to hands, all must pass and sprint forward.  Then next group of 4 go, and start again from the other end.
• 1-3-1 set up: as above, but centre becomes the 2^nd outlet pass option Add in spares as defenders. (Goalie, 1^st outlet side defender and 2^nd outlet centre defender are the ball handlers – point and other side defender are up the field and turn into Runner and Pivot if defenders press).  
• Transition games: Start with ‘Fake offense’: ball held out back until insiders set up then easy shot to allow goalie to block and both teams practise transition. Stop and repeat once defence set up. Teams swap after 5 attacks or if fast break scored.  Encourage players to take long passes if they are possibly on (don’t act conservatively in this drill). Reiterate key transition points.  Ref blows whistle at random times for turnover
• Race the goalie: 5 players set up in defence: Goalie starts with ball, makes outlet pass and sprints forward to ultimately receive the ball back to shoot – doesn’t wait if passing is stuffed up, instead no shot. Everyone must make a pass and zig zag the ball up the field to hands, aiming to complete all passes before goalie gets to other end.  OR goalie races the passers and tries to get to the end before the last person has a shot.

Fast break drill

• Groups of 3
• Goalie starts with ball ‘our ball, our ball’
• Pass to outlet, and sprints forward
• Outlet pass to long, and sprints forward
• Long pass takes the shot if close enough or long dribble, then shoot, or pass to Outlet or Goalie if they have advanced

Progression:

• Add 1 and/or 2 chasers, line up next to goalie, then on 1^st pass, chase

Progression: Groups of 3 Defenders, 2 dummy Attackers. 

Initiate with Attacker pass/shot to Goalie – then the group of 3 become the Attackers, and the group of 2 become the defenders.

• Goalie starts with ball ‘our ball, our ball’
  • One side defender becomes outlet (2-3 strokes out away from goal, turn boat to give Goalie good target)
  • Other side defender becomes long pass option, moving out wider initially then cutting in
• Ideal ball movement: goalie passes to outlet then sprints forward; Outlet pass to long, and sprints forward; Long pass takes the shot if close enough or long dribble, then shoot, or pass to Outlet or Goalie if they have advanced

Press offence – using screens

Progress through each of the four attacking movements:

1. Defender gets caught: Attacker goes around
2. Defender gets through: Attacker does 180 turn
3. Attacker turns, hard reverse, then forward over Defenders tail to the other side
4. Attacker same side revers to receive pass

Go at low effort initially so Attackers can learn the movement, then progressively build intensity.

Press – pressing channels

• 2 on 2 – keep in channel, ie a third of the width of the pitch, one team tries to move the ball from one end to the other using forward/brakes/over tail/ screening, etc

Progressions:

• Move to 3 on 3 half the width of the pitch, same thing
• 4 on 4, full width (?) with one being the pivot

5 on 5, with pivot and runner – can narrow field

Protect the goalie

Drill: Combines tail under and edging work 

• Groups of 3, goalie, centre defender, attacker
• Attacker wins by getting their nose to touch goalie 
• Defender uses edging, tail under to stop attacker

Focus:

• Emphasize good body position = lower than plane between goalie and attacker; when body passes goalie, swing tail
• Emphasize variation in attack

Progression:

• + add a side defender and work together, talking
• + add a second driver, coming in after first and work together

Tackling

Drill: in pairs 

• Take 2-4 strokes towards partner 
• Sweep and edge to tackle player at foot pegs
• Sweep and draw to pull off of player 
• Two power strokes out
• Repeat 

Jostling

in pairs, for 30-60 second periods, 3-5 sets.

Sit next to each other, nose to tail (one be the attacker the other the defender) Attacker initiates movement, Defender mirrors and responds to counter.

Variations:

• 1^st: A: push T stroke D: draw stroke to stay close.
• 2nd: Sweeps, ie A does forward sweep on left D: reverse sweep on left to counter the movement
• 3^rd: either 

Focus: for either a centre defender when engaging with an inside player.  Also for a side defender where an attacker has attained the inside position.  The side defender can either try to move them out by getting nose under and pushing the attacker up; or jostle the attacker.

Cover goalie

1. 2 goalies, paddle from goals to corner, one on either side. Shooters start at halfway and dribble in to have shot as goalie is setting up. Goalie blocks then paddles back to corner, other goalie paddles in as other goalie leaves goals.
2. 2 goalies set up on 6m facing towards goal. Same as above.

Shooters to put shot up just as goalie gets there.

Press defence – tracking

In pairs/threes:

• Attacker works towards their goal, changing direction toward/away/laterally from their goal
• Defender presses Attacker, using these principles:

General principles

• The purpose of a press is to contain players, slow down their offence and force turnovers by relentless pressure.
  • The ball carrier is put under constant pressure to minimise their opportunities for easy passes or shots at goal
  • Free players are marked closely so they cannot get free space and time to receive the ball

When moving towards Attackers goal: 

• Keep your body in front of Attackers body
  • Keep their nose by your hip, do not let their nose get behind your back. This forces the Attacker to only be able to turn one way – away from you, as they cannot turn into you. If they try to turn into your body, hold your position but stop paddling.
  • Close the width gap between boats, keep your boat parallel to theirs, do not angle your nose into their boat, do not push them on a line away from the goals (this is obstruction)
  • Paddle on one side, using draw strokes to maintain your parallel positioning
  • Dip your tail if the Attacker goes over it to stay parallel, otherwise obstruction will be called or you lose your player)

When moving away from Attackers goal:

• Keep your nose behind the Attackers body, closing the width gap between the boats
  • This allows you to follow either a right or left turn the Attacker makes

When moving laterally to Attackers goal:

• Always be on goal side of the Attacker, and progressively change your body position to be ready for them to move towards or away from their goal

Press defence – picking up players in a press

• In pairs/threes
• Attacker approx. 15m away from defender, defender on side line.  Attacker aiming to trick defender and get past them to the “goals” on side line (which can be the third person).  Defender aiming to stay ‘nose to nose, goal side’ of defender keeping them away from the goals.  
• Defender moves out from sideline towards attacker, defender to determine:
  • How much width to give attacker – if they are too narrow, attacker has too many choices of which direction to go
  • When to turn, so that the attacker doesn’t jump over their tail and sprint off

Press defence – pushing through screens

• One attacker stationery screen
• Attacker moves away from their goals towards the screen
• Defender tracks Attacker in ‘away from goals’ position of their nose behind the Attackers body
• As Attacker goes around tail of the screen, Defender progressively moves up, so that by the time the Attacker goes around nose of the screen and is facing towards their goals, the Defender has transitioned their body position to the ‘towards goals’ position – having their body in front of the Attackers body
• Defender will need to use effort to push through tail of stationery screen, and to catch up/cut the corner as coming around the nose of the stationery defender.

Press practice – pressing channels

Drill:

• 2 on 2 – keep in channel, ie a third of the width of the pitch, one team tries to move the ball from one end to the other using forward/brakes/over tail/ screening, etc

Progressions:

• Move to 3 on 3 half the width of the pitch, same thing
• 4 on 4, full width (?) with one being the pivot

5 on 5, with pivot and runner – can narrow field

Piggy

Drill variations:

• In groups of 3 – straight line, piggy does 3-5 in a row then swap
• In groups of 5 – 3 out, 2 in
• In groups of 6 – 4 out, 2 in, no diagonal passes
• In groups of 7 – 4 out, 3 in

Focus:

• Attackers: Passes to hands wherever possible; fake a pass to make a pass; pass over the top of defenders head; ball on safe side and working boat position

Defenders: hit and turn attackers; boat position between player with ball and own player; working with other defenders, don’t follow ball – move from a player without the ball to one that is receiving the ball; slide hands for last minute paddle blocking.  A good drill to practise last second blocking readiness.

Squares/Quadrants

Set up: 2 teams of 4, one of each of team A and team B are in each square of an imaginary box (box can be as small as 2X2, or up to a ¼ of a field)

• One team attempts to move the ball clockwise, one box at a time
• The other team attempts to move the ball counter-clockwise, one box at a time
• Point is scored once the ball moved through each of the boxes and back to the starting point

Focus: for defensive and offensive positioning to support press play. Communicate where the safe pass is.

Turn and Go/Nose to bank progressions

Drill variations:

• 1 on 1 
• 1 on 1 with 2nd player sent to assist player with ball
• 1 on 1 with 2 players sent, one to offense one to defence (can keep adding)
• 1 on 1 with 4 players sent, to make it 3 on 3 
• Scenario 3 on 3 or 4 on 4 (ie Offense has to score/hold)

Half field games

Drill variations: 3 on 3; 4 on 4; 5 of 5. Repeat sets for attackers/defenders

Scenario games

Play in 10min blocks. Use scenarios (there is almost always a scenario during competition, some games will be must win, some may need certain goal difference to progress to next round.)

• Need draw or above
• Must win by 2 goals or x goals
• Can only lose by x goals (use if opposition is stronger)
• Must score in certain order of players, can let players chose the order (good to use if stronger than opposition)
• Must change D tactics at certain time
• Play in different positions

Continuous 3 on 2

2 teams (at least 5 each) with 3^rd defender joining from the halfway line, when offensive team moves the ball past halfway.  As 3 move into offence, 2 wait in defence.

• 3 on 2 – with no defence from Attackers after play finished
• 3 on 2 – with defence back to half from Attackers after play finished

Can progress to 4 on 3, 5 on 4.

Build Attacks

• 2 attackers on 1 defender (imagine as side defender in 1-3-1), attackers on one side only
• 3 attackers on 2 defenders (centre and side), full field width, look to draw and get overlap shot
• 4 attackers on 3 defenders (sides and centre), 1 insider

Repeat sets

Half field repeat sets.